Monday – 9/18/2017
Strength
4×7 Back Squat ~ 70% of 1RM or increasing from 9/11
Skill
EMOM for 10 Minutes
1 Squat clean + 2 front squats
starting at 60% and
working up to a max for the day
Gymnastics
EMOM for 10 Minutes
straight set of kipping muscle up
Metcon
30 Double unders
20 Sit-ups
10 One arm OHWL steps 32/24 kg
Accessory
for time
50 strict pull-ups
Tuesday – 9/19/2017
Strength
4×7 Bench Press ~ increasing from 9/12 by 5/2.5 lbs
Skill + Gymnastics
EMOM for 20 minutes
[odd] 1 power snatch ~ 90% of 1RM power snatch
[even] straight set of kipping hspu
Metcon
AMRAP in 10 Minutes
10 Deadlift 275/185 lb
100M Run
Accessory
8 rounds of 250M Row
1 Minute rest between rounds
rest to recovery then 500M Row for time
Wednesday – 9/20/2017
Strength
5×5 Back squat increasing from 9/13
Skill
EMOM for 10 Minutes
1 squat snatch + 2 overhead squat
Gymnastics
EMOM for 10 Minutes
30′ HSW or 1 HSW attempt
Metcon
for time
21-15-9
Alternating Dumbbell Snatch 65/45 lb
Box Jump 24/20″
Accessory
for time
2K Ski-erg
Thursday – 9/21/2017
Skill
EMOM for 10 Minutes
[odd] 20-30 second handstand hold
[even] 20-30 seconds of hollow rocks
Metcon
EMOM for 14 Minutes
7 Burpees jumping to a plate and 7 Kettlebell swings 32/24 kg *
*if you cannot make all 14 reps in every round perform as a 14 minute AMRAP
or if you need a recovery day
3×1 Mile run
Rest 2 minutes between attempts
Friday – 9/22/2017
Strength
5 Deadlift ~ 80% of 1RM increasing from 9/15
Weightlifting
EMOM for as long as possible
1 Power clean
start at 60% and work up to a strong effort lift for the day
Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU
Metcon
AMRAP in 20 Minutes
400M Run
21 Wall ball shots 30/20lb
12 Power Cleans 185/135 lb
Accessory
7×4 Strict weighted dip ~ 50% of 1RM (superset with deadlifts to save time if needed)
Saturday – 9/23/2017
Team series event 1 remix
For time
9-15-21
Thruster 95/65 lb
Bar facing burpee
Team series event 2 remix
for time
120 double unders
60 Chest to bar pull-ups
60 hang power snatches 95/65 lb
120 Double Unders
Team series event 3 remix
for time
50 Wall ball shots 20/14 10/9
30 Power cleans 135/95 lb
50 Wall ball shots 20/14 10/9
20 Power cleans 185/135 lb
50 Wall ball shots 20/14 10/9
10 Power cleans 225/155 lb”
Team series event 4 remix
for time
50 calorie row
50 toe-to-bar